05-18-23

Hang Power Cleans
12′ to Find Heavy 3 Rep

Jackie – For Time:
1000m Row
50 Thrusters 45/35
30 Pullups

05-17-23

Push Press
8 Rounds x 5 Reps
Start at 35% and go up
*3 Deadlifts after each set.

14′ AMRAP
50 Step Ups
50 DB Push Press (1 DB 25/35% of Push Press end weight)
50 Tuck Ups

05-16-23

20′ AMRAP
1000/900m Row or Ski
50 DU / 150 Singles
800m Run
50 DU / 150 Singles

05-15-23

Backsquats
5@35, 40, 45, 50% with Pause
3@55, 60, 65% with No Pause

15′ AMRAP
5 Goblet Squats
15 Russian KB Swings 70/53
10 TTB
10 Push Ups with Pause at Top

05-12-23

Deadlifts
3 Rounds x 10 Reps
3 Rounds x 5 Reps
2 Rounds x 3 Reps

WOD:
0′-5′: 1000/750m Ski
1′ Rest
6′-10′: 3 Deadlifts at Top of Each Minute
1′ Rest
11′-16′: 1000/750m Ski
16′-20′: 3 Deadlifts at Top of Each Minute

05-11-23

3 Rounds
10 Bicep Curls Alt
20 Bent Over Rows Alt
20 Weighted Hops
20 Side Raises

6-8 Rounds – 30′ Cap
5 Pause Bench Press 50-100% BW
25 DU/75 Singles (*2 Burpee Penalty Each Break)
20 Flutter Kicks 2 ct.
100m Sprint

05-10-23

Strict Press
10-8-6-4-2-2
*5 Backsquats at Each Weight

15′ AMRAP
5 Strict Pullups
10 Air Squats w/Pause
20 DB Push Press 10R/10L

05-09-23

10′ to Find Heavy
Hang Clean + Power Clean + Hang Clean

15′ AMRAP
5 Deadlifts
5 Burpees Over Bar
15/12 cal Ski or Row

05-08-23

3 Rounds:
10 DBL DB Row
10 DBL DB Cleans
5 DBL DB Deadlifts
10 Perfect Top Pause Push Ups
100m Run

20′ AMRAP
30 Abmat Situps
200m Run
10 Goblet Squats
*Add 200m to Run Each Round to 600m, then back to 200m and start over

05-05-23

3 Rounds:
10 Plate GTO
5 Halos each way
5 Tricep Extension
10 Floor Press
20 Flutterkicks

9 Rounds:
3 Sets x 7 Reps, 3 Sets x 5 Reps, 3 Sets x 3 Reps CG Bench Going Up in Weight
10 KB Swings Russian
2 Pause Goblet Squats